Have you heard the term bandha in yoga?


All three bandhas (Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha) are important components of core engagement in yoga. Depending on the style of yoga and the specific asanas (poses) being practiced, not all bandhas may be engaged simultaneously. Here’s a breakdown of their roles in core engagement:


✅Mula Bandha (Root Lock): Mula Bandha involves engaging and lifting the pelvic floor muscles. It plays a significant role in core engagement by providing stability and support to the pelvic region. Mula Bandha is often used in poses that require lower abdominal and pelvic stability, such as balancing poses, seated poses, and inversions.

✅Uddiyana Bandha (Abdominal Lock): Uddiyana Bandha involves pulling the abdominal muscles inward and upward toward the ribcage. It’s primarily used during breathing exercises (pranayama) and some advanced asanas. It helps strengthen the core, aids in deep breathing, and contributes to the energetic aspects of yoga practice.

✅Jalandhara Bandha (Throat Lock): Jalandhara Bandha involves tucking the chin down and pressing it lightly against the chest. It’s mainly used during specific breathing techniques and advanced yoga practices to redirect energy flow and facilitate control over the throat and thyroid gland.

In many yoga poses, core engagement primarily relies on Mula Bandha and, to some extent, Uddiyana Bandha. These bandhas help maintain stability, alignment, and balance. However, not all yoga styles or poses require using all three bandhas simultaneously.


For beginners, it is common to focus on Mula Bandha and gradually incorporate Uddiyana Bandha as they become more experienced. Jalandhara Bandha is typically reserved for more advanced practices and specific breath retention techniques.

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